Your guide to staying fit - no gym necessary!

As February begins, many New Year’s resolutions start to fade, especially fitness goals. While hitting the gym may have seemed like the perfect way to start the year strong, statistics show that 70% of new gym memberships are cancelled after the first month. So, how likely is it that these health-driven commitments last?

With the cost of living crisis, demanding work schedules, and rising expenses, many people find it difficult to justify a monthly gym membership or dedicate hours after work to exercise. But that doesn’t mean fitness has to take a backseat!

Below are five easy ways to stay active and keep fit without going to the gym!

1. Gentle Exercise

If you’re not ready to face the squat rack just yet, that’s fine! Light exercise is often easier to start with as it’s less daunting and an easy first step to take. This could be starting out with simple at-home exercises that require little to no equipment, such as seated leg lifts or bodyweight exercises. Exercise classes such as Pilates, dance or yoga are also a fun and sociable way to stay active! These can even be done at home by following YouTube tutorials. Walking to the shops instead of driving, or taking the stairs instead of the lift are also ways to include a little bit more exercise in your day.

2. Walking

Simple and sometimes underrated, walking is one of the best ways to keep fit. As little as 10 minutes of brisk walking is proven to be beneficial for us¹, and it’s absolutely free. Take a walk on your lunch break, park in a further parking space, or get off a stop earlier if you take the bus to get some extra steps in. A walk after dinner, or an extra lap around the block when walking the dog can also help you keep active.

3. Home weights

The popularity of home weights skyrocketed during the lockdown! Lots of people still choose this form of working out over going to the gym. It’s cheaper, or in a lot of cases free, and can be done any time you feel like it. While some people like to invest in home gym equipment, there are lots of alternatives you can use if gym equipment is outside of your budget or you don’t have the space at home. Water bottles are a great substitute for weights if you’re just starting out – a couple of 2 L bottles can be used as dumbbells for upper body exercises or rested on your shoulders for squat exercises.

4. Resistance bands

Similar to home weights, resistance bands have grown in popularity in recent years. They are an easy way to introduce yourself to resistance and strength training. The benefits of resistance training range from decreasing visceral fat levels to making your bones stronger.² Resistance bands come in different strengths, so if you’re new to it, it’s advised to start with a light (5-15 lbs of resistance) to medium strength one (15-35 lbs of resistance), while more advanced users can go for heavy bands (35+ lbs).

5. Exercise clubs

If you’re feeling a little more adventurous and would like to include a social element in your exercise routine, clubs are a great way to get outside and meet people. These can include hiking, running and walking clubs, with most of them offering different options based on your level of experience and fitness. A group walk is a great way to get your steps in and make new friends along the way. A lot of these are free and information can be found on them via your local health centre, library, university, or local Facebook groups. Make sure to wear comfortable, weather-appropriate clothing – and don’t forget extras like spare socks or snacks!

For more exercise tips, check out articles The magic of movement: 3 ways exercise boosts your gut health and immune system or Tai Chi: an ancient practice for modern wellness.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.